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Advanced Intermediate Swim Training
Day 022 - Butterfly drill and swim/kick set
600 warm-up, 300 drill, 500 kick/swim, 100 easy swim, 1500 swim, 500 swim. Total = 3500 yards/meters 
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THIS WEEK WE WILL WORK ON BUTTERFLY-BUT DON'T BE INTIMIDATED! ALTHOUGH THIS STROKE CAN BE DIFFICULT IF DONE INCORRECTLY, WITH THE RIGHT FORM IT CAN BE A BEAUTIFUL THING.
600 warm-up
Butterfly/breaststroke tipping drill
This drill will increase the amount of body movement in your breaststroke and butterfly. While in freestyle and backstroke we concentrated on rolling the body from side to side, in breaststroke and butterfly the axis of rotation is front to back-think of the body see-sawing back and forth.
To do this drill, push off the wall on your front, with a light flutter kick to keep your legs afloat, and your arms relaxed at your sides. (Your back should be flat, and your head should be kept in line with your spine throughout) From this position, press your head and chest toward the bottom of the pool as a single unit (do not bend at the neck). As your head and chest press, your hips should rise until the back of your suit breaks the surface of the water. Release this pressure, and your head and chest will rise, while your hips sink. This is the natural motion that we will emphasize in breaststroke and butterfly swimming. Exaggerate the motion when you swim this drill, so that it will come naturally when you swim.
Swim 100 yds./m of this drill (yes, it should be slow!), then swim a 200 breaststroke, emphasizing the same rise and fall of the hips.
Swim 10 x 50, dolphin kicking underwater as far as you can before swimming to the surface and swimming easy freestyle for the rest of the 50. Take 20 sec. rest between 50s.
100 easy swim
3 x 200 swim freestyle, with the 1st 25 of each 200 butterfly, working on stroke, and the remainder moderate freestyle, then 3 x 50 dolphin kick on back, with hands at sides (great for the abs!)
2 x 200 swim (as above), then 2 x 50 dolphin kick on back
1 x 200 swim (as above), then 1 x 50 dolphin kick on back
Rest 20 sec. between 200s, and 10-15 sec. rest between 50s.
Total: 3000 yds./m
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